Hey, let’s talk wraps…
This smoked salmon and cottage cheese wrap is one of those quick meals that feels a little fancy but is super easy to throw together. You get creamy, salty, crunchy, and fresh in every bite. It’s perfect for lunch, a light dinner, or even a no-fuss brunch. I keep this on repeat, especially when I want something filling that doesn’t weigh me down.
What You’ll Need
- 2 whole wheat wraps or tortillas (10-inch)
- 1 cup cottage cheese (full-fat or low-fat)
- ½ cup cucumber, finely diced
- 1 tablespoon capers, drained
- 2 tablespoons fresh dill, finely chopped
- 4 oz smoked salmon, sliced thin
- Fresh cracked black pepper (to taste)
- Lemon wedges (for serving)
Why I Love This Recipe
This wrap takes me back to brunch with my grandmother. She used to spread cottage cheese on rye toast with fresh dill and smoked salmon—it always felt so European and elegant. I gave it a little upgrade by turning it into a portable wrap.
- No cooking needed
- Comes together in 10 minutes
- Great for meal prep or quick lunches
- Balanced: protein, healthy fats, fiber
- Tastes fresh, creamy, and a little briny (in the best way)
Makes
2 wraps (1 wrap per serving)
Time
Prep: 10 minutes
Cook: 0 minutes
Macros (Per Wrap)
- Calories: ~310
- Protein: 24g
- Fat: 13g
- Carbs: 22g
- Fiber: 4g
Why This Recipe Works (Quick Science)
- Cottage cheese brings protein and creaminess without needing mayo.
- Capers and dill create a briny-herby combo that cuts the richness of the salmon.
- Cucumber adds texture and keeps it refreshing.
- Wrap holds it all together—soft and chewy.
It’s a perfect blend of creamy, crunchy, salty, and savory.
Common Mistakes
- Using watery cottage cheese – drain excess liquid or your wrap will get soggy.
- Not chopping ingredients small enough – fine chop gives a better bite and helps with spreading.
- Overstuffing – it’ll fall apart. Use the listed measurements to keep it neat and easy to roll.
Tools Needed
- Cutting board
- Sharp knife
- Small mixing bowl
- Spoon
- Plate for assembling
Substitutions and Variations
- No dill? Try fresh chives or parsley.
- No capers? A tiny bit of chopped pickles works.
- Low-carb option: Use lettuce wraps instead of tortillas.
- Add-ins: Avocado slices, red onion, or microgreens.
Make Ahead Tips
- Mix the cottage cheese filling ahead and store in the fridge for up to 2 days.
- Assemble wraps fresh to avoid sogginess.
Step-by-Step Instructions
Step 1: Mix the filling
In a small bowl, combine 1 cup cottage cheese, ½ cup finely diced cucumber, 1 tablespoon drained capers, and 2 tablespoons finely chopped fresh dill. Stir until well blended. Add black pepper to taste.
Step 2: Lay out the wraps
Place 2 whole wheat wraps flat on a clean surface or plate.
Step 3: Spread the filling
Spread half of the cottage cheese mixture on each wrap, leaving a small border around the edges.
Step 4: Layer smoked salmo
Add 2 oz of thinly sliced smoked salmon on top of each wrap, covering the cottage cheese layer.
Step 5: Roll and slice
Carefully roll each wrap up tightly, then slice in half at a slight angle. Serve with lemon wedges on the side.
Leftovers & Storage
- Unrolled filling keeps in fridge for 2 days in an airtight container.
- Assembled wraps should be eaten same day to avoid sogginess. If storing, wrap tightly in plastic and refrigerate.
What to Serve With
- A green salad with lemon vinaigrette
- A handful of kettle chips
- Fresh fruit on the side (like melon or berries)
- Sparkling water with cucumber slices
FAQ
Can I use ricotta instead of cottage cheese?
Sure! It’s creamier and milder, but works well.
Is this okay to pack for lunch?
Yes, just keep it cold. Use an ice pack if packing.
Can I make it dairy-free?
Try a dairy-free cream cheese spread instead of cottage cheese.
Wrap It Up (Literally)
This smoked salmon and cottage cheese wrap is one of those easy wins that feels like a treat. It’s light, creamy, and loaded with flavor. If you give it a try, drop a comment below and let me know how it turned out or what twist you added. I’d love to hear from you!